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RATIONAL HOME GYMNASTICS. 



























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HAKTVIG NISSEN 

















Rational 

Home Gymnastics 

For the “Well” and the “Sick,” with Health-points 
on Walking and Bicycling, and the use 
of Water and Massage 

BY 

HARTVIG NISSEN 

Director of Physical Training, Brookline Public Schools; former Acting 
Director of Physical Training, Boston Public Schools; Instructor in 
Swedish Gymnastics and Massage, at Harvard University Summer 
School; former Instructor of Physical Training at Johns 
Hopltins University and Wellesley College ; former 
Director of the Swedish Health Institute, Washington, 

D. C., etc., etc. Author of “ Swedish Movement 
and Massage Treatment,” “A. B. C. 

Swedish Educational Gymnastics,” 

“ Gymnastic Systems,” etc. 

WITH 


ILLUSTRATIONS OF EXERCISES FOR WOMEN 


CONTRIBUTED BY 

BARONESS ROSE POSSE, 

DIRECTOR OF POSSE GYMNASIUM 


REVISED AND ENLARGED EDITION 


Boston, 1903 
E. H. BACON & CO. 
8 Beacon Street 




) 1 



) > ) > 




Copyright 1898 by 
HARTVIG NISSEN 
Copyright 1903 by 
E. H. BACON & CO. 

All rights reserved 


THE LIBRARY OF 
CONGRESS, 

Two Copies Received 


SEP 3 1903 


C nnuncM Cntru 



CUSS XXc. No 


6 7r<?1 


COPY B. 


C C 




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PREFACE. 


During my twenty years’ experience in teaching 
gymnastics to the well, and in applying massage and 
medical gymnastics to the sick, I have frequently 
advised the use of home gymnastics. As physicians 
as well as laymen have often asked me to prescribe 
exercise for home use, it has seemed, to me at least, 
that there was a place 'and a need for a practical 
handbook of rational home gymnastics. I have 
seen such a number of remarkable cures from the 
daily use of a few suitable exercises, and I have 
had so many patients looked upon by both their 
physicians and their families as beyond recovery, 
who are to-day in robust health, as a result of 
nothing but carefully prescribed massage, and gym¬ 
nastics, and hygienic treatment, that it seems as if 
others similarly afflicted should have at least the 
same opportunities for effecting equally happy con¬ 
sequences. 

These, then, are my reasons for issuing this little 
book, in which I have set down those exercises 
which are daily used by me in my teaching, and 


VI 


PREFACE 


which have brought about the cures already referred 
to, together with something of what I have learned 
from nearly a lifetime of study and experience. 

That the figures should in all cases indicate 
exactly what I wished, the illustrations are repro¬ 
duced from photographs for which I myself stood. 

I have every reason to believe that those who 
will follow what I have prescribed will not consider 
the time ill spent. 

Hartvig Nissen. 

Boston, Sept. 1 , 1902 . 


Harvard University, 

Hemenway Gymnasium. 

Cambridge, Mass., U. S. A. 

I have read with great interest Mr. Nissen’s 
little book on Rational Home Gymnastics and take 
pleasure in recommending it to others. 


D. A . Sargent , M.D. 



RATIONAL HOME GYMNASTICS vii 

CONTENTS 

CHAPTER I 

PAGE 

The “ Why ’ ’ and “ How ’ * i 

CHAPTER II 

Description of movements and their effects io 

The correct position ot the body io 

A. Arm movements 11 

B. Leg movements 26 

C. Trunk movements 41 

D. Head movements 50 

E. Compound movements 53 

CHAPTER III 

Health points on walking and bicycling 72 

CHAPTER IV 

The use of water and massage 75 

CHAPTER V 

Prescription of exercises 81 

A. For the well 81 

B. For the sick 88 

INDEX 

To Illustrations 98 

To Text 100 



Rational 

H ome Gymnastics 

Chapter I. 

THE “WHY” AND “HOW.” 

WHY WE SHALL TAKE EXERCISE 
Health is dependent upon and is the result of the 
balance of firmly adjusted physical processes and func¬ 
tions. It is generally admitted that judicious exercise is 
important and even indispensable for establishing and 
maintaining this balance, but practical recognition and 
realization of the fact does not so widely prevail. The 
importance of exercise becomes most readily apparent by 
observing persons who, from choice or controlling cir¬ 
cumstances, take little or no regular physical exercise, 
for in them we find a degree of vigor and strength much 
below the average. As a rule, they adopt walking as 
their only regular, and even irregular form of exercise, 
but this is very defective, in that it calls only the leg 
muscles into vigorous action, leaving four other great 
classes of muscles for the most part unused. 

These are the muscles of the shoulders , chesty abdomen y 
and back. The first serve for moving the arms, and the 
second for expanding the chest for respiration. And 


2 


RATIONAL HOME GYMNASTICS 


since the circulation, as well as the condition of the 
blood, depends upon the respiration (the blood being 
chemically changed, energized, and refined in its pas¬ 
sage through the lungs), it is apparent that the energy 
of the whole process of physical life is directly dependent 
on the power with which this function is performed. 

Not only by lack of exercise in general, but especially 
by want of motion of the arms, respiration is weakened 
and rendered imperfect, and as a consequence, the 
elastic wall of the chest is either not fully expanded and 
developed, or becomes abnormally contracted. 

The blood being, from this cause, insufficiently oxy¬ 
genized in the lungs, it is obvious that the conditions 
established are favorable to diseases of the heart and 
lungs, and other organs. 

The muscles of the abdomen, lying between the ribs 
and pelvis, aid, by their contractile power, in strength¬ 
ening the functions of the abdominal organs, such as 
digestion, secretion, and peristaltic action, besides co¬ 
operating most effectively with the thoracic muscles in 
the act of respiration, (and with others for producing a 
variety of movements). The importance of preserving 
the elasticity and strength of this class of muscles is, 
therefore, obviously great. 


THE “WHY” AND “HOW” 


3 


Digestion and respiration are among the most import¬ 
ant processes of the physical economy, for by the one, the 
blood is formed from the nutritive elements of food, and 
by the other it is purified and energized, to the end that 
it may maintain the organic renovation, which is the 
fundamental condition of life and health. These pro¬ 
cesses must, therefore, stand in vigorous and harmoni¬ 
ous relation to each other, and to the rest of the 
organism. 

The muscles of the back move the trunk axially, and in 
other directions, and by keeping it erect, co-operate with 
those which govern respiration; they hinder any cramp¬ 
ing of the stomach and other abdominal organs, whereby 
the latter are enabled to perform their functions as freely 
as possible. It is thus easy to perceive that develop¬ 
ment of these muscles of the trunk will not only pre¬ 
vent curvature or crookedness, but a train of evils of 
greater consequence. It is, however, a fact of still more 
importance that their due exercise tends directly to 
strengthen the spinal column, and hence, nearly all nerv¬ 
ous diseases, dependent upon weakness of the spine, may 
be avoided, besides providing the best of all protections 
against general debility or illness, and consequent nerv¬ 
ous irritability. 


4 


RATIONAL HOME GYMNASTICS 


ANY KIND OF EXERCISE 

will bring the blood in circulation, causes one to per¬ 
spire, and even bring the lungs and heart into vigorous 
action. But that is not exactly what we should take 
exercise for. If one has a pair of dumb bells, clubs, 
wands, chestweights, etc., he may very well use them, 
and in some cases they are really of great value. But 
he must know how to adapt them to his peculiar case. 

For instance, if one is troubled with constipation, it 
is not by the use of clubs or wands, but by more espe¬ 
cially trunk movements that the relief will come, or, if 
one is troubled with insomnia and nervousness, chest- 
weights and dumb bells will be of no use; here slow 
and suiting exercises of the head, trunk, arms, and legs 
are needed; or the blood rushes to the head, and some 
specially adapted exercises of arms and legs must be had 
to draw it away; or one is “round-shouldered,” his 
chest is Contracted, and his head and shoulders stoop 
forward; what is wanted, is not to lift heavy weights, 
but to take exercises which will straighten and strengthen 
the back and shoulders, and expand the chest. 

In the daily life the contracting muscles are used 
much more than the stretching muscles, consequently the 
blood vessels and nerves are bent, whereby they become 


THE “WHY” AND “HOW” 


5 


sluggish in their action, just as a rubber hose, when bent, 
does not allow the water to go through with full force. 
And therefore we should use a great deal of stretching 
exercises so as to get a full extension of all the muscles 
and straighten out the contracted parts. 

Most of the exercises in this book are free or without 
apparatus. But for the sake of progression and variety, 
the use of dumb bells, or wands, or some handy ma¬ 
chine, will be beneficial, provided they are judiciously 
used and according to the prescription given in the text. 

ALL CAN TAKE EXERCISE 

Young children, weak and old persons should execute 
easy movements and repeat them only a few times; ladies 
in delicate health should take light movements which are 
especially suited for them. Persons who suffer from any 
disease would better confer with their physician before 
beginning the prescribed movements. 

THE EXERCISES WILL ALWAYS BE BENEFICIAL 
as long as they do not produce over-fatigue, nor aching 
of the muscles; the maxim, “ If a little does good, 
more will do more good,” being an exploded theory. 

By overworking the muscles they become inelastic and 
stiff, being thus in part unfitted for their function, and 


6 


RATIONAL HOME GYMNASTICS 


incapable of producing those easy and graceful movements 
to which the body is adapted in its normal development. 
Besides this, we have every reason for believing that 
overwork lays a substantial foundation for future diseases, 
of which heart disease is one example. 

Hence, over-use of the muscles is as bad as too little 
use of them, and both abuses tend to produce premature 
old age and death. Instead of seeking to attain the 
grand objects of exercise by long and severe straining of 
the muscles, which is frequently done, it should be by a 
judicious selection in kind, conjoined with an equally 
careful limitation in degree, and in the duration of the 
exercise. 

THE EXERCISES CAN BE TAKEN ANY TIME 
although right after the morning bath, or before dinner 
or supper are preferable. Weak persons will find two 
hours after breakfast or dinner to be the best time. 

THE MANNER OF PERFORMING THE MOVEMENTS 
is highly important. A rational use of physical exercise 
does not imply excessive repetition of any movements, 
still less an attempt to perform all those which lie within 
the reach of possibility. The human organism is limited 
in its action, as well on the physical as the mental side, 
and to go beyond that is injurious. But within the lim- 


THE “WHY” AND “HOW” 


7 


itations prescribed for the movements, they should be 
performed with great accuracy and should be well de¬ 
fined, not only as to form, but also as to the energy and 
rapidity with which they are executed. Furthermore, 
they should start from a right fundamental position of 
the whole body. 

EXECUTE ALL MOVEMENTS EVENLY 
begin slowly, and little by little increase the force. The 
mind should be on the exercises, and stop at the first 
suspicion of fatigue. 

ORDINARY DRESS MAY BE WORN 
Still the lighter and looser the clothing, the more 
agreeable and beneficial will be the exercises. 

THE AIR IN THE ROOM 

in which the exercises are taken should be pure and not 
so warm as in an ordinary sitting room. It is most es¬ 
sential not to hold the breath during the movements , but 
to maintain a quiet, yet deep and regular respiration; 
breathe through the nostrils. 

THE GOOD EFFECTS 

of exercises are increased by moderate meals of pure and 
nutritious food, but decreased by immoderate and too 
rich food. 

Frequent and regular bathing is of great importance. 


8 


RATIONAL HOME GYMNASTICS 



Figure 1. 




MOVEMENTS AND EFFECTS 


9 



Figure 2 . 



IO 


RATIONAL HOME GYMNASTICS 


Chapter II. 

DESCRIPTION OF MOVEMENTS AND THEIR 
EFFECTS 

THE CORRECT POSITION OF THE BODY. 

1. The heels together, with toes turned well out. 

2. Knees straight, without strain. 

3. Hips even in the same plane and drawn well 
back, so as to keep the abdomen in. 

4. The chest raised well forward and expanded. 

5. The shoulders even in the same plane, drawn 
back without being pushed up, and without stiffness. 

6. The arms hanging down to the sides in straight 
line from shoulders to tip of fingers, palms in towards 
the thigh. 

7. The head raised even on the shoulders, and chin 
drawn well in. 

8. Eyes looking straight forward. 

9. The weight of the body incliried a little forward 
so as to rest on the balls of the feet, and not on the heels . 

A line from the crown of the head should fall just in 
front of the ear. armpit, hip, and kneecap to the instep 
of the foot. 

Figure 1, position front. Figure 2, position side. 


MOVEMENTS AND EFFECTS n 

A ARM MOVEMENTS. 

1. Shoulder circling. 3 to 10 times. 

The shoulders are slowly moved upward, backward, 
downward, and forward, so as to describe a circle; the 
arms hanging down. 

Inhale when shoulders go up and backward, and ex¬ 
hale when they go down and forward. 

This strengthens the chest and shoulder muscles, 
expands the lungs, and relieves the work of the heart. 
It increases the flow of blood towards the heart, especially 
from the brain. 

Useful in chronic catarrh of the air passage, in weak 
heart-action, and in congestion of the brain. 

2. Arm circling, (small) 5 to 1 2 times. (Figure 3.) 
The fully extended arms are slowly moved upward, 

backward, downward, and forward, so as to describe a 
conical figure in the air, with the apex in the shoulder- 
joint. Inhale and exhale as in the former exercise. 
(Keep the head erect and motionless, and the chest well 
expanded). 

Effects as No. 1, but stronger. 

3. Single arm circling, (big) 20 to 40 times each 
way. (Figure 4). 

Raise one or both arms sideways and let them de- 



i2 RATIONAL HOME GYMNASTICS 


Figure 3. 






MOVEMENTS AND EFFECTS 


i3 



Figure 4. 






4 


RATIONAL HOME GYMNASTICS 


scribe as big a circle in the air as possible, first one way, 
then the other. Keep the body still. 

This makes the shoulder-joint more flexible and lim¬ 
ber, strengthens it and the surrounding muscles and 
nerves, increases the circulation of the blood, and the 
action of the nerves in the arms, and draws the blood 
away from congested parts in the head and chest. 

Useful in weakness of the muscles or inaction of the 
nerves in and around the shoulder-joints and arms, in 
chronic rheumatism, or stiffness of the shoulder-joints, 
and in narrow chest. 

4. Arm elevation forward . 7 to 10 times. (Figure 5.) 

The fully extended arms are quickly raised forward 
and upward over the head, figure 5, a, b, c. Then the 
arms ar t lowered slowly sideways till their fundamental 
position. Keep the chest well forward, head and trunk still. 

Inhale when arms are raised, exhale when they are 
lowered. 

It expands and elevates the chest and lungs, streng¬ 
thens the nerves and muscles of the shoulders, and lim¬ 
bers the shoulder-joints, straightens the back. 

Useful in narrow and weak chest, in weakness of the 
respiratory organs and the heart, and against stooping 
shoulders. 


MOVEMENTS AND EFFECTS 


5 



Figure 5. 







6 RATIONAL HOME GYMNASTICS 



Figure 6. 




MOVEMENTS AND EFFECTS 


17 


5. Arm elevation sideways, 8 to 14 times. 

The stretched arms are moved slowly sideways and 
upward till they attain a vertical position above the 
head, figure 6, (a, b, c.) When horizontal (b) the arms 
are rotated backward so as to make the palms face each 
other when stretched over head (c). Without delay 
the arms are slowly lowered through the same plane till 
they resume their original position. 

Inhale when arms are raised, exhale when they are 
lowered. 

Broadens and elevates the chest, strengthens the 
muscles of the shoulders, and upper arms, and back. 

Especially useful as a respiratory movement. 

6. Arm flinging, sideways, 10 to 16 times. 

The upper arms are raised horizontally, sideways, and 
kept well back, with the forearms sharply bent upon 
them in front. (Figure 7.) From this position the 
fore-arms are smartly and energetically thrust outward 
without moving the upper-arms; during this movement 
inhale. The fore-arms being again quietly bent forward 
to its former position, under exhalation. Repeat 10 to 
16 times. 

Strengthens the nerves and muscles of the arms and 
back, expands and widens the chest, straightens the 



18 RATIONAL HOME GYMNASTICS 


Figure 7. 





MOVEMENTS AND EFFECTS 


*9 



Figure 8. 




20 


RATIONAL HOME GYMNASTICS 


back ” and increases the flow of blood to the arms. 

Useful in weakness of the lungs and heart, and against 
stooping shoulders. 

7. Arm rotation . 6 to 1 2 times. 

Take position as Figure 8, now rotate, or twist, both 
arms in the shoulder-joints so as to bring the fore-arms 
horizontally forward, parallel with the floor and with 
each other; the right angle in the elbows is maintained, 
and the upper-arms kept in the same height as the shoul¬ 
ders, with the chest well expanded. 

Rotate back to first position, and repeat 6 to 1 2 times; 
keep the head still. 

This is an excellent exercise to straighten stooping 
and round shoulders. 

8. Artn flexion and extension, forward, upward, side¬ 
ways and downward, 8 to 16 times. 

The fore-arms are slowly bent up against the upper- 
arms, the elbows kept close to the sides, the fingers 
slightly bent and pointing towards the shoulders (Figure 
9). From this position the arms are quickly stretched 
forward (Figure 10 a), the palms of the hands facing each 
other, then slowly bent to the former position, and from 
this the arms are energetically stretched upwards to a 
vertical position above the head, the palms still facing 


MOVEMENTS AND EFFECTS 


2 



Figure 9. 


22 RATIONAL HOME GYMNASTICS 



Figure 10a. 





MOVEMENTS AND EFFECTS 


23 



Figure 10b. 






24 


RATIONAL HOME GYMNASTICS 


each other (Figure io b). The arms are again bent and 
then stretched horizontally sideways, the palms turned 
downward and kept well back (Figure 6 b). Now bend 
the arms and stretch them sharply downward. This 
alternate bending and stretching to be repeated as above, 
the head and back to be kept upright during the move¬ 
ment. 

Strengthen the muscles and nerves of the arms and 
shoulders, widen the chest, limber the joints, increase 
the circulation of the blood, and strengthen the energy 
of the heart and lungs. 

Useful in rheumatism and stiffness of the arms; in 
weakness of nerves and muscles; to draw the blood away 
from the chest; as a means of warming to prevent taking 
colds; and to energize the action of the heart. 

9. Alternate arm stretching , sideways. 10 to 20 
times. 

Position as Figure 11. Stretch one arm quickly side¬ 
ways and bend the other at the same time, and repeat 
the alternate bending and stretching without moving the 
body or head. 

Useful against round shoulders and to bring the shoul¬ 
der blades in their right positions. 


MOVEMENTS AND EFFECTS 


25 



Figure 11. 






26 RATIONAL HOME GYMNASTICS 


10. Hand circling. 15 to 30 times. 

Keep the arm sideways, and let the hand describe a 
circle at the wrist, first one way 15 to 30 times, then 
as many times the other way. 

Strengthens the nerves and muscles of the fore-arms, 
limbers the wrists, and increases the circulation of the 
blood. 

11. Finger stretching. 8 to 16 times. 

Double the fist and stretch the fingers out energeti¬ 
cally. 

Strengthens the nerves and muscles of the hand and 
fore-arm, limbers the finger-joints, and increases the cir¬ 
culation of the blood to the fingers. 

Both Nos. 10 and 11 are useful in cramps of fingers 
and arm, in rheumatism, in perspiring and cold hands, 
and as a special exercise for piano players. 

B LEG MOVEMENTS 

12. Leg elevation , sideways. 3 to 8 times. 

With the hands placed on the hips, the thumbs be¬ 
hind, the other fingers in front, or by holding on to a 
chair or a table, raise one leg slowly up sideways, as 
Figure 1 2. Repeat 3 to 8 times with each leg. After 
some practice the arms may be raised sideways. 


MOVEMENTS AND EFFECTS 


27 



Figure 12. 




RATIONAL HOME GYMNASTICS 



Figure 13. 



MOVEMENTS AND EFFECTS 


29 


Strengthens the nerves and muscles of the thigh, hips, 
abdomen, and groin, and as all balancing exercises, has 
a general strengthening effect on the nervous system. It 
is also 

Useful in weakness of the organs of the pelvis. 

13. Leg elevation, forward. 3 to 8 times. 

Raise the leg slowly forward as high as possible, with¬ 
out bending the body, then lower it slowly, and repeat 
3 to 8 times; stretch the foot well. (Figure 13). 

14. Knee elevation and stretching, forward. 4 to 8 
times. 

Position as in the two former; raise the knee up so 
that the thigh forms a right angle with the trunk, toes 
pointed down, (Figure 14). Now stretch the knee so as 
to get the same position as in No. 13; again bend the 
knee, keeping the thigh perfectly still, and repeat the 
stretching 4 to 8 times. The body should be kept 
steady with the chest well forward. After some prac¬ 
tice the arms may be stretched overhead. 

These two latter exercises strengthen the stretching 
muscles of the leg, stretch the sciatic nerve, limber the 
hip and knee-joints, strengthen the abdominal muscles, 
and draw the blood away from the inner organs. 

Useful in sciatic neuralgia, in stiffness of the joints, in 



3 o RATIONAL HOME GYMNASTICS 


Figure 14. 






MOVEMENTS AND EFFECTS 31 


Figure 15. 



RATIONAL HOME GYMNASTICS 



Figure 16. 






MOVEMENTS AND EFFECTS 


33 


constipation, in weakness of the pelvis, and to produce 
an easy and graceful carriage of the body. 

15. Leg elevation , backward. 4 to 8 times. 

a. With hands on hips, raise one leg as far as pos¬ 
sible backward, without bending the trunk or knees; 
point the toes well back and down, keep chest well for¬ 
ward (Figure 15). Later with hands on the neck. 

b. Raise leg forward, then swing it backward, then 
forward, and repeat this alternately forward and back¬ 
ward 4 to 8 times; steady yourself with one hand on a 
chair. 

Useful as the former exercises, and to draw the blood 
away from the head and trunk, and warm the feet. 

16. Knees bend , (light). 6 to 1 5 times. 

Raise the heels, then bend the knees slowly to a right 
angle; keep them well out over the toes, and the heels 
together (Figure 16), then straighten knees slowly; re¬ 
peat bending and stretching 6 to 15 times; keep chest 
out and back erect. (Figure 17). 

17. Knees bend (deep). 2 to 6 times. 

As in former exercise, but bend way down. (Figure 
18), repeat 2 to 6 times. After some practice place 
hands on neck. 

Strengthen and limber the knees, and ankle joints; 


RATIONAL HOME GYMNASTICS 



Figure 17 . 




MOVEMENTS AND EFFECTS 


35 



Figure 18 . 



36 RATIONAL HOME GYMNASTICS 



Figure 19. 






MOVEMENTS AND EFFECTS 


37 


strengthen the nerves and muscles of the whole limb, 
and the loins and abdomen; quicken the circulation of 
the blood, and strengthen the organs of the pelvis and 
the action of the intestinals. 

Useful in weakness of nerves and muscles of the lower 
limbs, in sciatica, poor digestion, hemorrhoids, weak¬ 
ness of the pelvis, and curvature of the spine. 

18. Heel elevation. io to 30 times. 

a. Keep heels together, and raise them as high as 
possible without bending the knees or trunk (Figure 19), 
then sink heels lightly and raise again 10 to 30 times. 

b. Feet apart and hands on neck, then raise heels as 
(Figure 20). 

c. One foot in front of the other, toes well out, and 
body balancing evenly on both feet; raise heels without 
swaying forward or bending the trunk (Figure 21). 

Strengthen the nerves and muscles of the legs and 
feet (enlarge the calves) and straighten the back. 

Useful in weakness of the ankle and leg, cold feet, and 
curvature of the spine, and to strengthen the nervous 
system. 

19. Foot circling. 10 to 20 times. 

Keep the leg up from the floor, then let the foot 
describe a circle at the ankle-joint, first one way 


V 


38 RATIONAL HOME GYMNASTICS 



Figure 20. 





MOVEMENTS AND EFFECTS 


39 



Figure 21 . 



4 o RATIONAL HOME GYMNASTICS 



Figure 22. 




MOVEMENTS AND EFFECTS 


4i 


10 to 20 times, then as many times the other way. 

Strengthens the nerves and muscles of the leg, limbers 
and strengthens the ankle, and increases the flow of 
blood to the foot. 

C TRUNK MOVEMENTS 

20. TrunkJiexion y forward and backward. 4 to 8 times. 

a. With hands on hips the trunk is slowly bent for¬ 
ward from the hips; the shoulders and head kept well 
back and the chin in; the chest should be well forward, 
and the knees straight. (Figure 22). 

Now the trunk is raised and bent slowly backward, 
making an even curve of the whole spine, with the chest 
arched well forward, the hips and legs not to be bent, 
(Figure 23). 

These exercises straighten the neck and back, and ex¬ 
pand and elevate the chest. They are therefore 

Useful in narrow and contracted chest and round 
shoulders, in weakness of the lungs and curvature of the 
spine. 

b. With the hands on neck, bend the trunk slowly 
forward and backward (Figure 24). 

In the forward-bent position, the trunk may be held 
still for a short while, and it will have a very strength¬ 
ening effect on the back. 


42 RATIONAL HOME GYMNASTICS 



Figure 23. 



MOVEMENTS AND EFFECTS 


43 



Figure 24 . 



44 


RATIONAL HOME GYMNASTICS 



Figure 25 a. 





MOVEMENTS AND EFFECTS 


45 



Figure 25 b. 



46 RATIONAL HOME GYMNASTICS 


c. With the arms over head and feet apart, bend the 
trunk forward and downward, as far as possible, keeping 
the arms alongside of the ears and without bending the 
knees (Figures 25 a and b). 

This limbers, straightens, and strengthens the back 
and its nerves and muscles. 

d. With the arms over head, and one foot in front 
of the other, bend the trunk backward, standing evenly 
on both legs (Figure 26). 

This is an abdominal exercise. 

21. Trunk flexion , sideways. 4 to 8 times. 

The trunk is bent alternately to the left and right, as 
far as possible without twisting (Figure 27). After 
some practice place one hand on the neck and the other 
on the hip, or both hands on neck, and later the arms 
may be kept sideways, or over head (Figure 28). 

22. Trunk torsion. 5 to 10 times. 

The trunk is turned (rotated) round its long axis al¬ 
ternately to the left and right, without moving the hips. 
(Figure 29). 

23. Kneeling trunk backward bend. 2 to 5 times. 

With hands on hips, kneel on both knees or on one, 

and bend trunk backward as (Figure 30) later with the 
arms over head. 


MOVEMENTS AND EFFECTS 


47 



Figure 26 . 




48 RATIONAL HOME GYMNASTICS 



Figure 27. 



MOVEMENTS AND EFFECTS 


49 



Figure 28 . 



50 


RATIONAL HOME GYMNASTICS 


24. Trunk circling. 3 to 8 times. 

With the hands on hips and feet apart, bend the 
trunk forward, then to the left side, then backward, 
then to the right, and forward, describing as large a 
circle as possible from the waist. 

The trunk should not be twisted, but kept square to 
the front throughout the whole movement, the chest 
well expanded, the hips, shoulders, and head steady, 
and the legs straight. When the circling has been done 
from 3 to 8 times in one direction it should be repeated 
as many times in the other. 

The effect of these trunk movements are to strengthen 
the muscles of the abdomen, the sides, and back, limber 
the back and loins, stimulate the spine and its nerves, 
assist the action of the liver, stomach, kidneys, and 
intestinals, and to increase the circulation of the blood. 

They are very valuable in cases of constipation, dys¬ 
pepsia, billiousness, lumbago, hemorrhoids, etc. 

D HEAD MOVEMENT 

25. HeadJiexion. 4 to 8 times. 

a. The head is slowly bent forward, then backward; 
the rest of the body is kept still. 

b. Bend the head slowly over to the left shoulder, 
then to the right; keep shoulders still. 


MOVEMENTS AND EFFECTS 


5i 



Figure 29. 




RATIONAL HOME GYMNASTICS 



Figure 30. 






MOVEMENTS AND EFFECTS 


53 


26. Head torsion . 5 to 10 times. 

The head is turned alternately to the left and right, 
as far as possible, without any bending of the neck, or 
turning of the shoulders. 

27. Head circling . 3 to 8 times. 

The head is moved slowly around in as wide a circle 
as possible, with an even movement, without twisting 
or jerking, first 3 to 8 times one way, then as many 
times the other way; the shoulders and the rest of the 
body kept steady. 

These head movements strengthen the muscles of the 
throat and neck, assist the flow of blood to and from the 
brain, and sooth the nerves. 

Usefal in rheumatism of the neck, in congestion to 
the head, and insomnia. 

E COMPOUND MOVEMENTS 

28. Charge forward . 5 to 8 times. 

The foot is placed straight forward, leaving a distance 
of three times the length of the foot between the heels, 
the feet kept well out. The forward knee is bent to a 
right angle, and over the foot (Figure 31). The body 
is at once advanced so that the back and rear leg, which 
is kept straight, are in the same plane (Figure 32). 
Head up; repeat 5 to 8 times with each foot. 


54 


RATIONAL HOME GYMNASTICS 



Figure 31 —Charge Forward (Forward Face Out.) 






MOVEMENTS AND EFFECTS 


55 



Figure 32 —Charge Forward (Forward Face Out.) 




56 RATIONAL HOME GYMNASTICS 



Figure 33 —Charge Obliquely Forward 
(Outward Face Out.) 




MOVEMENTS AND EFFECTS 


57 


The nerves and muscles of the back and legs are 
straightened and strengthened, and it gives a general all- 
sided exercise. 

29. Charge , obliquely forward. 

The foot is placed obliquely forward in the direction 
of the toes, three feet between heels, the body at cnce 
carried forward. The front knee bent to a right angle, 
while the back and rear leg are in the same plane. The 
chest squarely to the front. Now raise and sink the 
front heel 10 to 20 times without moving the rest of 
the body (Figure 33). 

Useful as the former, and with a more special effect 
on the musles of the legs. 

30. Back stretching, 2 to 5 times. 

Take position as in “ Charge forward,” but with the 
arms over head, then bend the trunk forward, as (Fig¬ 
ure 34). 

A fine exercise to stretch the spine and stimulate the 
nerves. 

31. Balance , knee flexion, 2 to 4 times. 

With arms over head, and right leg raised backward, 
bend the left knee to a right angle, incline the body 
forward to nearly horizontal; keep the head and shoul¬ 
ders well back (Figure 35). 


58 RATIONAL HOME GYMNASTICS 



Figure 34 —Back Stretching. 



MOVEMENTS AND EFFECTS 


59 



Figure 35. 





RATIONAL HOME GYMNASTICS 



Figure 36. 



MOVEMENTS AND EFFECTS 


61 

This straightens and strengthens the back and steadies 
the nerves, and gives a good balance and grace of the 
body. 

32. Trunk ben dingy forward, and arm flinging. 

With feet apart and arms bent forward, the trunk is 

bent forward (Figure 36). In this position the arms 
are alternately flung outward and bent as in No. 5. 

Especially useful against crooked and curved spine. 

33. Chest slapping and vibration. 

Draw both arms well back (Figure 37), then thrust 
them quickly and forcibly crosswise over the chest so as 
to stroke it (Figure 38). Repeat 8 to 16 times, and 
alternate the arms to be on top of the other. 

Increases the circulation, and is very useful when feel¬ 
ing cold. 

34. Chopping movement. 

Feet apart, arms over head, hands together, bend the 
body quickly forward, and fling the arms down. Re¬ 
peat 5 to 10 times. 

Strengthens the nerves and muscles of the back, arms, 
and abdomen, and increases the action of the organs of 
the pelvis. 

35. Harvesting movement. 

Bend the trunk forward. Fling both arms forcibly 


62 RATIONAL HOME GYMNASTICS 



Figure 37, 




MOVEMENTS AND EFFECTS 



Figure 38 . 



64 RATIONAL HOME GYMNASTICS 



Figure 39. 








MOVEMENTS AND EFFECTS 


65 





....... 


Figure 40 





66 RATIONAL HOME GYMNASTICS 


from one side to the other and twist the trunk with 
them. (Figures 39 and 40). Repeat 8 to 16 times. 

Completes the effect of the former exercise on the 
pelvis, increases the circulation of the blood, strengthens 
the nerves and muscles of the chest and back, and lim¬ 
bers the joints of the shoulders and the loins. 

36. Body horizontal on toes and hands. 

Place the hands on the floor and stretch the legs 
backward so as to keep the whole body in one horizon¬ 
tal line for a few seconds; then rest by lowering the 
trunk to the floor, and again raise up to first position. 
(Figure 41). 

Effects a muscular contraction of the front part of the 
body, and especially of the abdomen and pelvis. 

Useful in prolapsus of the womb, vagina, or rectum, 
and in obesity. 

37. Abdominal compression. 

Standing, sitting, or lying, pull or push the abdomen 
forcibly but slowly in and let it quickly out 4 to 6 times. 

Strengthens the abdominal muscles, assists the action 
of the stomach and bowels. 

38. Leg elevation , upward. 3 to 7 times. 

Lying on the back, raise one leg as far up as possible, 
with straight knee, let it slowly down, and raise the 


MOVEMENTS AND EFFECTS 


67 



Figure 41 —Body Horizontal. 




68 RATIONAL HOME GYMNASTICS 


other leg 3 to 7 times, each leg. After some practice 
raise both legs at the same time (Figure 42). 

Strengthens the abdominal muscles and the action of 
the bowels, stretches the sciatic nerve, increases the cir¬ 
culation in pelvis and legs. 

39. Trunk elevation. 

The person lying on a lounge or bed with lower legs 
hanging down, raises his body to a sitting position. Re¬ 
peat 1 to 6 times. 

These two exercises are very useful in constipation 
and to reduce obesity, also in rheumatism of back and 
legs. 

40. Thigh circling. 10 to 20 times. 

The person lying on his back bends one knee up to a 
right angle and moves it around in a circle at the hip- 
joint, first one way 10 to 20 times, then the other. 

Strengthens the nerves and muscles of the loins, groins, 
hips, and the abdomen, limbers the hip-joints, draws the 
flow of blood away from the pelvis and assists the intes¬ 
tines in their action. 

41. Body sideways on foot and hand. 

Place one hand on the floor and stretch the legs side¬ 
ways, so as to keep the whole body in one line for a few 
seconds, then change over to the other side. 


MOVEMENTS AND EFFECTS 


6g 



Figure 42 . 










MOVEMENTS AND EFFECTS 


7i 


Has a very strengthening effect on the muscles of the 
sides of the body. 

42. Back curving. 

Lying face down on the floor and with hands on hips 
or neck, bend the trunk as far backward as possible. 
(Figure 43). 

Is of great strengthening effect on the muscles of ‘■he 
back, and very useful in curvature of the some. 


RATIONAL HOME GYMNASTICS 


Chapter III 

HEALTH POINTS ON WALKING AND 
BICYCLING 

As already said: many persons adopt walking as their 
only means of exercise, and although it is rather one¬ 
sided, it certainly should not be given up altogether. 
In connection with regular practice at the home, a good 
brisk walk in open air is most beneficial, but the walk 
should not be for the sake of business, — it should 
be taken as a walk for the sake of the health, and away 
from the city; the length and quickness of the steps 
should be varied as much as possible, and an occasional 
running followed with a slow walk on tip-toes ought to 
be practiced wherever it can be done. 

The now so commonly used bicycle will surely prove 
of great advantage as a health agent. Here come into 
play not only the muscles of the legs, but also of the 
back, and to some extent of the chest and abdomen; 
and the lungs and heart as well as the nerves are forced 
to great activity. But there is great danger of over¬ 
doing this so highly favored sport, and especially are 
the lively American people apt to get excited and strain 


WALKING AND BICYCLING 


73 


themselves when they are out in good company cycling 
rapidly through the beautiful country roads. During 
excitement fatigue is not felt, but the danger is there 
just the same, and if such a course of over-exertion is 
persisted in, the inevitable result of nervous prostration 
or generally breaking down will follow. Another dan¬ 
ger is that arising from suddenly cooling off when in a 
state of perspiration, and also from indulging at such 
times in too free use of ice cold water. Many persons 
have been ruined in health for life by so doing. Still 
another source of danger for the bicycler is the bad and 
constrained position frequently taken by men and boys 
who are trying for speed. This doubled-up position — 
“ see that hump ”? — is not only outrageously awkward 
on the part of the rider, but it seriously affects the 
proper functions of the body. Instead of giving strength 
to the lungs and heart as bicycling ought to do, this can 
not but weaken those organs to a fearful degree, and 
those who indulge in it will either die early from con¬ 
sumption or heart failure, or be a burden to themselves and 
others on account of their exceedingly weak condition. 

As a rule, racing of any kind is not good for the 
health; it cannot but overtax not only the muscles, but 
the nerves, heart and lungs; the best proof of which is 


74 


RATIONAL HOME GYMNASTICS 


that the professional athletes and sportsmen never live to 
old age. 

Gymnastics and all sorts of sports should be practised 
for the sake of the health and pleasure it gives, and 
if a good position with a well-expanded chest is main¬ 
tained, great benefit will be received therefrom. But if 
this rule is overlooked, such practice is not likely to have 
any good results. 

In the house the following exercises may be taken: 

43. Double quick-step , 

by alternately and quickly raising the feet either back¬ 
ward or forward, with the weight of the body on the 
toes. The exercise may begin in walking-time, and 
gradually increase in rapidity till it attains the quickness 
of running. 

44. Alternate knee elevation , quick. 20 to 40 times. 

The knees are alternately raised as in Figure 14, as 

quickly as possible, without too great exertion. Thus 
the weight of the body is thrown now on one foot, now 
on the other. 

45. Tip-toe walk. 

■ Walk slowly forward when the heels are raised as 
high up as possible. 


WATER AND MASSAGE 


75 


Chapter IV 

THE USE OF WATER AND MASSAGE 

MASSAGE 

The word massage means kneading, but is now gener¬ 
ally used to describe the handling and manipulating of 
the flesh, as in friction, stroking, kneading, percussing, etc. 

Many devices have been invented for saving the 
manipulator’s strength, but no better results can be ob¬ 
tained than with the practiced hand, which surpasses 
even the best instruments. Whenever possible, massage 
should be applied to the bare skin, and when necessary 
to knead or stroke pretty hard, it will be better to use 
vaseline or some other kind of ointment so as not to 
raise the skin. 

Although massage requires a skilful hand and a well- 
trained specialist to be beneficial, there are cases where 
one can apply massage to himself, or where a friend may 
be able to render good service, especially when success 
depends on the massage being applied at once. 

In such cases some points shall here be given: 

As a rule, massage is given towards the heart, viz. : 
from the fingers to the shoulder, from the foot to the 
hip; the back should be manipulated downwards and 


76 RATIONAL HOME GYMNASTICS 


from the spine to the sides; in cases of very weak and 
irritable nerves the massage will be of more soothing 
effect if given away from the heart, or dovyn the arms 
and legs. 

46. Friction is done with the whole hand, grasping 
around the arm or leg, and rubbing straight down, or 
by placing the hands on the back at the shoulders, and 
making long and even strokes down to the end of the 
back; or from the middle of the forehead towards the 
temples, backward and down the neck. 

These have a very soothing and quieting effect on the 
nerves. 

47. Stroking is performed towards the heart either 
with the whole hand grasping around the limb, or the 
fingers, especially the thumb, pressing deep on the parts 
when stroking upward. 

48. Kneading consists of picking up each group of 
muscles with one hand, and, when releasing the grasp, 
making an upward pressure with the other hand. 

49. Circular kneading are rubbings most frequently 
made with the cushion of the thumb or the middle three 
fingers, which are moved in small circles with consider¬ 
able pressure and followed with stroking. 

These kneadings and strokings loosen and promote 


WATER AND MASSAGE 


77 


the absorption of lymph, exudations, etc., and effect 
the solution and removal of adhesions. 

What the nature would need weeks to absorb can be re¬ 
moved in a few days by well-performed kneading and 
stroking. 

50. Muscle rolling. Grasping the limb with the palm 
of both hands and making a quick, alternate pushing and 
pulling motion, and gradually gliding downward from 
the shoulder or hip; the muscles of the limb will be 
rolled against each other, whereby the circulation of the 
blood is very much increased. 

5 1. Percussion is performed with the edge of the ex¬ 
tended fingers, which are kept loose, and with quick motion 
of the wrist-joint the fingers are flung across the muscles. 

This has a very stimulating effect on the nerves. 

ABDOMINAL MASSAGE 

52. Stomach Friction. Recline back on a chair and 
rest the feet on another chair with the knees bent. Fric¬ 
tion is made with both hands all over the abdomen, from 
the middle and out to the sides several times, followed 
with an upward stroke with the one hand on the right 
side from the groin to the ribs, then over to the left side, 
and down to the groin on the left side. 

Useful in indigestion, dyspepsia, constipation. 


78 RATIONAL HOME GYMNASTICS 


53. Stomach Kneading. With the slightly-bent knuckles 
of the fingers, an alternate pressure is made with both hands 
all over the abdomen several times. Then kneading and 
rolling of the flesh and muscle is made in a circle from 
the right upward, over to the left and downward. 

Especially useful in constipation. 

54. Bowel Vibration. Either standing bent a little for¬ 
ward or reclining, put both hands on the abdomen, and 
by a rapid pushing and pulling motion of the hands an 
effective vibration is applied to the whole bowel. Re¬ 
peated three to six times. 

Useful in constipation, indigestion and hemorrhoids. 

Neither of these manipulations must produce any pain 
or disagreeable feeling. 

THROAT MASSAGE 

has proved itself of such value in cases of sore throaty 
tonsilitis and catarrh of throat and nose y and against rush¬ 
ing of the blood to the head, that it ought to be a com¬ 
mon remedy in every family. If mothers would apply 
this method as soon as the children complain of any 
soreness or pain in the throat or ears, or they are troubled 
with catarrh, much suffering would be spared the little 
ones, and many a wakeful night and big doctor and 
druggist bills be spared the parents. 


WATER AND MASSAGE 


79 


In applying throat massage, put your hands with the 
palms upon the side of the patient’s neck so as to let the 
edge of your right little finger come just under the left 
ear, and the edge of your left little finger under the right 
ear of the patient; now make a stroke down toward the 
chest and shoulder at the same time, turning your hands 
with the palm full against the throat and neck, and con¬ 
tinue the stroke down to the chest. Keep this up for 
5 to io minutes. 

If one has to apply the massage on one’s self, use the 
hands alternately with the right thumb on the right side 
and the other fingers on the left side of the throat (the 
left thumb on the left, and other fingers on the right 
side) and stroke down towards the chest. This massage 
ought to be applied from two to four times in a day. 

WATER 

is a great health agent, but even that can do harm when inju¬ 
diciously used. The common habit of drinking three or four 
glasses of ice cold water morning and night, and whenever 
one feels warm or thirsty, is not healthy; it is an over-doing 
of a good thing. Ice cold water, as a rule, is not healthy; 
it should not be colder than 45 to 55 degrees, and a few 
swallows at the time will accomplish much more good 
than several glasses, which will only produce flabby fat. 


8o RATIONAL HOME GYMNASTICS 


For those suffering from indigestion or constipation, a 
cup of hot water before breakfast will be of great value. 

As a bath or wash, the water is still better. Every¬ 
one knows how necessary it is to keep the skin clean,— 
not only the face and hands, but the whole body. In 
different complaints or diseases, the hot or cold baths 
are invaluable. The many establishments for hot-air 
and vapor baths, the Turkish and Russian baths, ought 
to be much more frequented than they are. And for 
the maintenance of good health and against catarrh and 
throat troubles, a cold bath either with a sponge or a 
wet towel in the morning is the best medicine of all, 
only it should be taken in a warm room, and a few gym¬ 
nastic exercises taken right after, so as to get a feeling 
of warmth and refreshed. 

In all cases of sprains, bruises , cuts , etc., apply as hot 
water as one can stand, and as soon as possible. After 
having used the hot water for 15 to 30 minutes, apply 
massage, stroking and kneadings away from the sore 
parts upwards , and many days, even weeks of suffering 
will be spared. The result is simply astonishing. 

Quite a number of diseases are treated with baths of 
different kinds, but they should be prescribed by the physi¬ 
cian in charge, and will therefore not be mentioned here. 


PRESCRIPTION OF EXERCISES 81 


Chapter V 

PRESCRIPTION OF EXERCISES 


A 


FOR THE “WELL” 


The foregoing described exercises have each their 
special value and effect, but they should not all be prac¬ 
ticed the same day. They are therefore arranged in 
groups, with a few exercises in the morning, and a few 
at night, and with a steady progression from month to 
month. 

Be as regular with the exercises as with the meals. 
Stop whenever one begins to feel any tiredness. When 
through with the exercises, one should feel rested and 
refreshed. In the beginning each exercise should be re¬ 
peated only a few times, but by degrees the number of 
times may be increased to its maxim. 

Take a good, regular, and quiet breath during the 
exercises, and before and after, take a few deep and 
strong inhalations, and long exhalations. 


MOVEMENTS 


FIRST MONTH 

Morning. I. Head torsion 
2. Trunk flexion 


No. 26 


<e 20a 


82 RATIONAL HOME GYMNASTICS 



3 - 

Knee bending 


16 


4 * 

Shoulder circling 

C € 

i 

Evening. 

i. 

Trunk circling 

No. 

24 


2 . 

Chest slapping 

< C 

33 


3 - 

Foot circling 

SECOND MONTH 

<< 

19 

Morning. 

i. 

Head flexion 

No. 

25 


2 . 

Trunk torsion 

“ 

22 


3 * 

Arm elevation 

i ( 

4 


4 - 

Knee flexion 

« 

17 


5 - 

Arm circling 

l c 

2 

Evening. 

i. 

Trunk circling 

No. 

24 


2 . 

Chest slapping 

<< 

33 


3 - 

Heel elevation 

THIRD MONTH 

€€ 

1 8 a 

Morning. 

i. 

Head circling 

No. 

27 


2 . 

Arm rotation 

a 

7 


3 - 

Trunk flexion sideways 

€ € 

21 


4 * 

Leg elevation 

i < 

12 


5 - 

Arm flexion and ext. 

<< 

8 

Evening. 

i. 

Trunk circling 

No. 

24 


2 . 

Chest slapping 

< c 

33 


PRESCRIPTION OF EXERCISES 83 



3. Arm circling 

FOURTH MONTH 

if 

2 

Morning. 

i. Hand circling 

No. 

10 


2. Heel elevation 

if 

1 8b 


3. Arm flinging 

if 

6 


4. Trunk circling 

a 

24 


5. Leg elevation 

a 

*3 

Evening. 

1. Trunk torsion 

No. 

22 


2. Head circling 

i i 

27 


3. Finger stretching 

if 

11 


4. Shoulder circling 

FIFTH MONTH 

if 

1 

Morning. 

i. Head flexion 

No. 

25b 


2. Leg elevation 

if 

15a 


3. Trunk flexion 

if 

20b 


4. Alt. arm stretching 

if 

9 


5. Arm elevation 

if 

4 

Evening. 

1. Trunk circling 

No. 

24 


2. Single arm circling 

if 

3 


3. Thigh circling 

SIXTH MONTH 

if 

40 

Morning. 

1. Arm elevation 

No. 

4 


2. Knee flexion 

if 

17 


84 RATIONAL HOME GYMNASTICS 



3 - 

Trunk flexion 

<€ 

20 C 


4- 

Double quickstep 

<€ 

4 2 


5- 

Arm elevation 

€€ 

5 

Evening. 

i. 

Head circling 

No. 

27 


2. 

Chest slapping 

€i 

33 


3 - 

Heel elevation 

SEVENTH MONTH 

€€ 

18b 

Morning. 

i. 

Head flexion 

No. 

25 


2. 

Charge forward 

<< 

28 


3- 

Trunk torsion 

€€ 

22 


4 - 

Knee elevation 

€€ 

H 


5 - 

Arm flinging 

€1 

6 

Evening. 

i. 

Trunk bend forward 

No. 

32 


2. 

Head torsion 

€€ 

21 


3 - 

Foot circling 

EIGHTH MONTH 

€€ 

l 9 

Morning. 

i. 

Finger stretching 

No. 

11 


2. 

Chopping movement 

€i 

34 


3- 

Arm rotation 

i € 

7 


4- 

Leg elevation 

C< 

15b 


5 - 

Shoulder circling 

€€ 

1 



PRESCRIPTION OF EXERCISES 


85 


Evening. 

1. Trunk circling 

No. 24 


2. Chest slapping 

“ 33 


3. Tip-toe walk 

“ 44 


4. Arm elevation 

NINTH MONTH 

“ 5 

Morning. 

i. Knees bend 

No. 17 


2. Body horizontal 

“ 36 


3. Arm flex, and ext. 

“ 8 


4. Alt. knee elevation 

“ 43 


5. Arm circling 

“ 2 

Evening. 

1. Balance, knee flex. 

No. 3 1 


2. Head circling 

“ 27 


3. Thigh circling 

TENTH MONTH 

“ 40 

Morning. 

1. Charge obliq. 

No. 29 


2. Arm rotation 

“ 7 


3. Trunk backward bend 

“ 23 


4. Double quick step 

“ 42 


5. Arm flinging 

“ 6 

Evening. 

1. Leg elevation 

No. 38 


2. Trunk circling 

" 2 4 


3. Foot circling 

“ 19 


86 


RATIONAL HOME GYMNASTICS 


ELEVENTH MONTH 


Morning. 

i. 

Head torsion and flex. 

No. 26 and 

25 


2. 

Harvesting movement 

No. 

35 


3 * 

Body sideways 

U 

4 1 


4 * 

Knee elevation 

( ( 

15b 


5 - 

Arm elevation 

f c 

4 

Evening. 

i. 

Back stretching 

No. 

30 


2. 

Head circling 

it 

27 


3 - 

Chest slapping 

i t 

33 


4 - 

Heel elevation 

TWELFTH MONTH 

it 

1 8c 

Morning. 

i. 

Head flexion 

No. 

25 


2. 

Trunk elevation 

t i 

39 


3 - 

Arm flexion, ext. 

a 

8 


4 - 

Alt. knee elevation 

m { 

43 


5 - 

Arm circling 

it 

2 

Evening. 

i. 

Trunk flexion 

No. 

2od 


2. 

Balance knee flexion 

i i 

3 1 


3 - 

Hand circling 

i i 

10 


4 - 

Foot circling 

Ct 

19 


PRESCRIPTION OF EXERCISES 


87 


WOMEN IN DELICATE HEALTH SHOULD TAKE 
EXERCISES 

1. To assist and strengthen the heart action. 

2. To expand the chest, especially the lower ribs. 

3. To maintain a free action of the bowels. 

4. To strengthen the nerves and muscles of the loins and 

pelvis. 

5. To force the flow of blood back from the legs. 

6. Hereby making the labor more natural and less pain¬ 

ful. 

It will be advisable to confer with the physician before 
beginning these exercises, and if any fatigue is felt, then 
strike out some of them. If too weak to take any, then 
have some one to rub the back and limbs at least once a 
day. 


Exercises in First, Second, and Third Months 


1. Leg elevation, sideways 

No. 

1 2 

2. Shoulder circling 

t ( 

1 

3. Knee elevation and stretching down, lying 

i ( 

H 

4. Trunk circling 

i c 

2 4 

5. Arm elevation, sideways 

i c 

5 

Fourth, Fifth, and Sixth Months 

1. Knee bending 

No. 

16 


88 


RATIONAL HOME GYMNASTICS 


2. Arm elevation, forward No. 4 

3. Trunk circling “ 24 

4. Thigh circling, lying “ 40 

5. Arm circling “ 2 

Seventh, Eighth, and Ninth Months 

1. Leg elevation, forward and backward No. 15b 

2. Trunk torsion “ 22 

3. Arm rotation “ 7 

4. Arm stretching, lying “ 8 

5. Foot circling, lying “ 19 

6. Shoulder circling “ 1 


B FOR “THE SICK” 

Take the exercises every day. Rest often and breathe 
freely. Remember one should feel refreshed, and not 
fatigued when through the exercises. 

GENERAL WEAKNESS, ANAEMIA, AND CONVALESCENT 
FROM NERVOUS PROSTRATION 


First and Second Months 

1. Head torsion 

2. Trunk flexion 

3. Arm circling 

4. Leg elevation 

5. Heel elevation 

6. Shoulder circling 


No. 26 
“ 20a 

“ 2 

“ 15b 

“ 18a 

“ 1 


PRESCRIPTION OF EXERCISES 89 


Third and Fourth Months 


i. Head flexion 

No. 

25 

2. Trunk flexion 

i ( 

20b 

3. Trunk torsion 

c c 

22 

4. Hand circling 

€ C 

10 

5. Knees bend 

CC 

16 

6. Foot circling 

i c 

l 9 

7. Harvesting movement 

“ 

35 

8. Arm elevation 

“ 

4 

Fifth and Sixth Months 

1. Head circling 

No. 

27 

2. Trunk circling 

( c 

24 

3. Arm flexion, and ext. 

€ i 

8 

4. Charge forward 

“ 

28 

5. Chest slapping 

“ 

33 

6. Knee bend 

i < 

1 7 

7. Trunk flexion 

< c 

20 c 

8. Tip-toe walk 

€ < 

44 

9. Arm circling 

€C 

2 

WEAKNESS OF THE LUNGS AND 

THROAT 


First and Second Months 

Massage of the Throat 

1 . Head flexion 

No. 

25 

2. Arm flexion and ext. 

€ € 

8 


90 


RATIONAL HOME GYMNASTICS 


3. Trunk flexion 

No. 20 a 

4. Leg elevation 

“ 15 b 

5. Arm flinging 

“ 6 

6. Trunk circling 

“ 24 

7. Back stretching 

“ 30 

8. Heel elevation 

“ 18 a 

9. Chest slapping 

“ 33 


Third and Fourth Months 

Massage of the Throat and 


1. 

Head torsion 

No. 

26 

2. 

Charge forward 

c c 

28 

3 - 

Arm elevation 

“ 

4 

4 - 

Knee bend 

€ C 

16 

5 - 

Trunk bend and arm fling 

“ 

3 2 

6. 

Trunk torsion 

€ < 

22 

7- 

Harvesting movement 

“ 

35 

8. 

Shoulder circling 

i ( 

1 

9 - 

Abdominal compression 

i C 

37 

10. 

Tip-toe walk 

i c 

44 


Fifth and Sixth Months 



Massage of the Throat and 



1. 

Head circling 

No. 

27 

2. 

Arm rotation 

i c 

7 

3 - 

Knee bend, deep 

€ < 

17 


PRESCRIPTION OF EXERCISES 


9i 


4. Back curving 

No. 42 

5. Chest slapping 

“ 33 

6. Chopping movement 

“ 34 

7. Knee elevation 

“ 14 

8. Abdominal compression 

“ 37 

9. Balance, knee flexion 

“ 3 1 

10. Arm elevation 

“ 5 

WEAKNESS OF THE DIGESTIVE ORGANS 

DYSPEPSIA AND CONSTIPATION 

First and Second Months 

Morning. 1. Trunk flexion 

No. 20 a 

2. Single arm circling 

“ 3 

3. Trunk circling 

- 24 

4. Knee elevation 

“ H 

5. Arm flexion, and ext. 

“ 8 

6. Harvesting movement 

“ 35 

7. Abdominal compression 

“ 37 

Evening. 1. Alt. knee elevation 

No. 43 

2. Trunk circling 

- 24 

3. Abdominal massage 

Third and Fourth Months 

Morning. 1 . Trunk flexion 

No. 20b 

2. Knee bend 

** 16 


2. 


9 2 


RATIONAL HOME GYMNASTICS 


3 - 

Chopping movement 

No. 

34 

4 - 

Leg elevation 

< c 

I 2 

5 - 

Kneeling, trunk bend 

( < 

2 1 
•J 

6. 

Abdominal compiession 

6 6 

37 

• 7 - 

Alt. knee elevation., quick 

( < 

43 

8. 

Arm elevation 

( C 

4 

Evening. i. 

Heel elevation 

No. 

i 8 a 

2. 

Trunk circling 

i < 

2 4 

3 - 

Leg elevation, lying 

€ ( 

38 

4 - 

Thigh circling, lying 

( i 

40 

c, 

Abdominal massage 




CHRONIC CATARRH OF THE INTESTINALS 


Morning. 

1. 

Trunk torsion 

No. 

2% 

** 


2. 

Heel elevation 

i < 

18s 


3 - 

Trunk flexion, sideways 

c < 

21 


4 - 

Leg elevation 

i < 

1 5 D 


5 - 

Arm circling 

< < 

2 

Evening. 

i. 

Trunk flexion 

No. 

2od 


2. 

Thigh circling, lying 

* t 

40 


3 * 

Abdominal massage. 




PRESCRIPTION OF EXERCISES 


93 


OBESITY 


Morning, i. Knees bend, deep 

No. 17 

2. Trunk flexion 

“ 20 c 

3. Arm flexion and ext. 

“ 8 

4. Trunk circling 

“ 24 

5. Body horizontal 

“ 36 

6. Alt. knee elevation, quick 

“ 43 

7. Arm elevation 

“ 4 

8. Chopping movement 

“ 34 

9. Arm circling 

“ 2 

Evening. 1. Trunk elevation, lying 

No. 39 

2. Charge oblique forward 

“ 29 

3. Body horizontal 

“ 36 

4. Leg elevation, lying 

“ 38 

5. Abdominal massage 


BILIOUSNESS 


1. Shoulder circling 

No. 1 

2. Knee elevation 

“ H 

3. Trunk circling 

“ 24 

4. Leg elevation, sideways 

“ 12 

5. Arm elevation, sideways 

“ 5 

6. Body sideways on foot and hand 

“ 41 

7. Thigh circling, lying 

“ 40 


94 


RATIONAL HOME GYMNASTICS 


8. Harvesting movement No. 35 

9. Arm circling “ 2 

10. Abdominal massage 


HEMORRHOIDS 


i. Trunk flexion 

No. 

20 1 

2. Knee bending, deep 

i i 

17 

3. Trunk circling 

1 i 

24 

4. Knee elevation 


14 

5. Arm flexion and ext. 

6 € 

8 

6. Back stretching 

“ 

3 ° 

7. Body horizontal 

€ i 

3 6 

8. Alt. knee elevation 

i€ 

43 

9. Thigh circling 

10. Abdominal massage 

€€ 

40 

WEAKNESS OF THE ORGANS OF THE 

PELVIS 


Morning, r. Trunk torsion 

No. 

22 

2. Arm circling, single 

< i 

3 

3. Knee elevation and ext. 

€ i 

H 

4. Trunk flexion 

€€ 

201 

5. Leg elevation sideways 

€€ 

12 

6. Harvesting movement 

€ C 

35 

7. Thigh circling 

a 

40 


PRESCRIPTION OF EXERCISES 


95 


Evening. 


NERVOUS 

Morning. 


Evening. 


Morning. 


1. Trunk circling No. 24 

2. Leg elevation “ 15 b 

3. Chopping movement “ 34 

4. Heel elevation ** 18 

5 . Body horizontal 36 

6. Knee flexion, deep ** 17 


HEADACHE AND CONGESTION OF THE HEAD 


1. Head torsion 

2. Head flexion 

3. Hand circling 

4. Knee bending 

5. Trunk circling 

6. Arm elevation 

7. Foot circling 

1. Finger stretching 

2. Head circling 

3. Leg elevation 

4. Head friction, massage 

INSOMNIA 

1. Arm elevation 

2. Knee flexion 

3. Trunk circling 


No. 26 
“ 25 
“ 10 

“ 16 

“ 24 

“ 4 

“ 19 

No. 11 
- 27 
“ 15b 


No. 4 
“ 17 
“ 24 



96 RATIONAL HOME GYMNASTICS 


4 - 

Chest slapping 

No. 

33 

5 - 

Charge oblique forward 

( 6 

29 

6. 

Arm circling 

4 i 

2 

Evening, i. 

Head circling 

No. 

27 

2. 

Heel elevation 


18 

3 * 

Balance, knee flex. 

4 4 

3 i 

4 - 

Trunk circling 

4 i 

24 

5 - 

Thigh circling 

u 

40 

6. 

Head friction (massage). 




CROOKED BACK AND STOOPING SHOULDERS 


1. Arm elevation 

No. 

4 

2. Head flexion 


25 a 

3. Trunk flexion 

€€ 

20 b 

4. Arm flexion and stretching 

€€ 

8 

5. Knee bending 

€C 

16 

6. Back curving 

€€ 

42 

7. Alt. arm stretching sideways 

€C 

9 

8. Back stretching 

€€ 

3 ° 

9. Arm rotation 

€€ 

7 

10. Heel elevation 

<i 

18 b 

11. Trunk bend forward, arm fling. 

4< 

32 

12. Arm circling 

4€ 

2 


PRESCRIPTION OF EXERCISES 


97 


LATERAL CURVATURES OF THE SPINE 

which is so common among girls and ladies can always 
be cured by judicious exercises if taken in time, but it 
needs a medical gymnast ora physician familiar with the 
principles of movements to prescribe for each particular 
case. 

If, however, the child can be trained to always stand 
erect and evenly on both legs, to sit straight with the 
head erect, the shoulders even, and the chest square to 
the table when reading, writing, or drawing, and to sit 
well up in the chair, evenly on both buttocks, and not 
resting on the end of the spine, or sitting on one leg, it 
would be a great prevention against this class of diseases. 

In the age from 12 to 16, girls generally develop 
curvature of the spine. If the mother would only ex¬ 
amine the child’s back from time to time, and as soon as 
any little unevenness of the spine could be seen, have a 
specialist to prescribe some exercises, she would relieve 
her daughter from a great deal of future trouble and 


sorrow. 


98 RATIONAL HOME GYMNASTICS 
INDEX TO ILLUSTRATIONS 


PAGE 


Arm 

alternate stretching Figure 

11 

25 


circling (big) “ 

4 

13 


circling (small) “ 

3 

12 


elevation, forward “ 

5 ' 

i 5 


elevation, sideways “ 

6 

16 


flexion “ 

9 

21 


flexion and extension 

forward ** 

ioa 

22 


flexion and extension 
upward ** 

iob 

23 


flinging, sideways “ 

7 

18 


rotation “ 

8 

19 

Back 

curving t( 

43 

70 


stretching ** 

34 

58 

Balance 

knee flexion ** 

35 

59 

Body 

horizontal on toes and 
hands 

4 i 

67 

Charge 

forward (forward fall 
out) *< 

3 i 

54 


forward (forward fall 
out) «« 

32 

55 



INDEX 


99 

Charge 

oblique (outward fall 


.PAGE 


out) Figuie 

33 

56 

Chest 

slapping ** 

37 

62 


slapping “ 

38 

6 3 

Fundamental 

position, front “ 

1 

8 


position, side “ 

2 

9 

Harvesting 

movement “ 

39 

64 


movement t( 

40 

6 5 

Heel 

elevation, a heels to¬ 




gether “ 

19 

3 6 


elevation, b feet apart “ 
elevation, c one foot in 

20 

38 


front “ 

21 

39 

Knee 

bend (deep) ** 

18 

35 


bend (light) front “ 

16 

3 2 


bend (light) side “ 

1 7 

34 


elevation “ 

H 

30 


flexion, balance “ 

35 

59 

Leg 

elevation, backward ** 

i 5 

3 i 


elevation, forward “ 

!3 

28 


elevation, sideways “ 

elevation, upward 

12 

27 

O 

O 

(lying) 

42 

69 


IOO 


RATIONAL HOME GYMNASTICS 


Trunk 


Air 

Arm 


PAGE 

backward bend, kneel- 


ing Figure 

30 

52 

bending forward and 

arm flinging * ( 

36 

60 

flexion a backward “ 

23 

42 

flexion b backward “ 

24 

43 

flexion d backward ** 

26 

47 

flexion a forward “ 

22 

40 

flexion c forward “ 

25a 

44 

flexion c downward 

25b 

45 

flexion, sideways “ 

27 

48 

flexion, sideways 

28 

49 

torsion t( 

29 

5 i 

INDEX TO TEXT 

in the room 


7 

alternate stretching 


24 

circling (big) 


11 

circling (small) 


1 : 

elevation, forward 


H 

elevation, sideways 


J 7 

flexion and extension 


20 

flinging, sideways 


17 


rotation 


20 


INDEX 


IOI 


PAGE 


Bicycling 

danger of 

72 


as health agent 

72 

Exercise 

all can take 

5 


any kind of 

4 


can be taken any time 

6 


for the ** Sick ” 

88 


for the “Well ” 

81 


the dress for the 

7 


the good effects of 

7 


prescription of 

81 


why we shall take 

6 


will always be beneficial 

5 

Finger 

stretching 

26 

Foot 

circling 

37 

Hand 

circling 

2 4 

Head 

circling 

53 


flexion 

5o 


torsion 

53 

Heel 

elevation 

37 

Knee 

bend (deep) 

33 


bend (light) 

33 


elevation and stretching 

2 9 

Leg 

elevation, backward 

33 


io2 RATIONAL HOME GYMNASTICS 




PAGE. 

Leg 

elevation, forward 

29 


elevation, lying 

66 


elevation, sideways 

26 


thigh circling 

68 

Massage 

abdominal 

77 


abdominal bowel vibration 

78 


abdominal stomach friction 

77 


abdominal stomach kneading 

78 


friction 

76 


kneading 

76 


muscle rolling 

77 


percussion 

77 


the use of 

75 


throat 

78 

Movements 

abdominal compression 

66 


arm 

11 


back curving 

7 i 


back stretching 

57 


balance, knee flexion 

57 


body, horizontal 

66 


body sideways on foot and hand 

68 


charge forward (forward fall out) 

53 


charge oblique (outward fall out) 

57 


INDEX 103 

PAGE 

Movements chest slapping and vibration 61 

chopping 61 

compound 53 

description of 10 

execute all — evenly 7 

harvesting 61 

head 50 

leg 26 

manner of performing 6 

Position correct of the body 10 

Prescriptions of exercises 81 

exercises for biliousness 93 

exercises for catarrh of intestinals 93 

exercises for congestion to head 95 

exercises for constipation 91 

exercises for convalescents 88 

exercises for crooked back 96 

exercises for curvature of the spine 97 
exercises for digestive organs 91 

exercises for dyspepsia 91 

exercises for general weakness 88 

exercises for hemorrhoids 94 

exercises for insomnia 95 


io 4 RATIONAL HOME GYMNASTICS 

PAGE 

Prescriptions exercises for lungs 89 

exercises for nervous headache 95 

exercises for nervous prostration 88 

exercises for obesity 93 

exercises for organs of the pelvis 94 

exercises for stooping shoulders 96 

exercises for the “ Sick ” 88 

exercises for the “ Well ” 81 

exercises for weakness of throat 89 

exercises for women in delicate health 87 
Racing 73 

Shoulder circling 11 

Sprains treatment of 80 

Trunk bending forward and arm flinging 61 

circling 50 

elevation 68 

flexion, forward and backward 41 

flexion, sideways 46 

kneeling, backward bending 46 

torsion (or twisting) 46 

Useful in biliousness, exercise No. 12, 13, 14, 

15, 17, 20, 21, 22, 23, 24, 34, 35, 
38, 39, 40, 41, 52, 53, 54. 


INDEX 


io 5 

Useful in catarrh, exercise No. i, 2, 25, 26, 27, 

55- 

Carriage, producing graceful, exercise 
No. 13, 14, 15, 18, 31. 
cold feet, exercise No. 15, 18, 19. 
cold hands, exercise No. 10, 11. 
constipation, exercise No. 13, 14, 15, 
17, 20, 21, 22, 23, 24, 34, 35, 36, 

37 * 3 8 > 39 * 5 2 > 53 > 54 - 

curvature of the spine, exercise No. 7, 
8, 9, 16, 17, 18, 20, 32, 42. 
digestion, poor, exercise No. 13, 14, 

16, 17, 20, 21, 22, 23, 24, 34, 35, 

37 * 3 8 > 39 > 40, 52 * 53 * 54 - 
dyspepsia, exercise No. 13, 14, 17, 20, 
21, 22, 23, 24, 34, 35, 37, 38, 39, 
40, 5 2 * 53 * 54 - 

hemorrhoids, exercise No. 16, 17, 20, 
21, 22, 23, 24, 34, 35, 40, 53, 54. 
insomnia, exercise No. 13, 14, 15, 16, 

17, 18, 19, 24, 25, 26, 27, 40, 46. 
lumbago, exercise No. 12, 15, 17, 20, 

21, 22, 23, 24, 34, 35, 40, 42. 


io6 RATIONAL HOME GYMNASTICS 


Useful in 


narrow chest, exercise No. 3, 4, 6, 8, 9, 

20, 42. 

obesity, exercise No. 13, 14, 17, 20, 

21, 22, 23, 24, 34, 35, 36, 37,38, 

39 > 5 2 > 53 > 54 - 

sciatica, exercise No. 13, 14, 15, 16, 

17, 28, 38, 40. 

stiffness of ankle, exercise No. 16, 17, 

18, 19, 28, 29. 

stiffness of neck, exercise No. 25, 26, 27, 

55 - 

stiffness of shoulder, exercise No. 3, 8. 
strengthening abdominal muscles, exer¬ 
cise No. 13, 14, 16, 17, 20, 21, 22, 
2 3 > 2 4 > 34 > 35 > 3 6 > 37 > 3 8 > 39 > 4 °> 
5 i> 53 > 54 - 

strengthening arms, exercise No. 1, 2,3, 

4 > S> 6 > 7 > 8 > 9> IO > 1 x - 
strengthening back, exercise No. 4, 5, 6, 
7, 8, 9, 12, 15, 16, 17, 18, 20, 28, 

2 9 > 3 °> 3 1 * 3 2 > 35 > 42 - 
strengthening heart action, exercise No. 
1, 2, 4, 5, 6, 8, 20. 


INDEX 


107 


Useful in strengthening legs, exercise No. 12, 13, 

i 4 > i 5 > l6 » l8 ? 28 > 2 9 > 30 . 3 1 - 

strengthening lungs, exercise No. 4, 5, 6 
8,9, 20, 55. 

strengthening nervous system, exercise. 
No. 3, 8, 9, 12, 13, 14, 15, 16, 17. 
18, 20, 21, 22, 24,30, 31, 42,46,51. 
strengthening pelvis, organs of, exercise 
No. 12, 13, 14, 15, 16, 17, 34, 35, 
36, 38, 40. 

stooping shoulders, exercise No. 4, 6, 7, 


9, 20, 32, 42. 


Walking 

alternate knee elevation 

74 


double quick-step 

74 


health points on 

7 2 


tip-toe 

74 

Water 

as a bath or wash 

80 


can do harm 

79 


health agent 

79 


produce flabby iat 

79 


the use of 

75 




Posse Gymnasium, 

Boston, Mass., July, 1903. 

It is with pleasure that I contribute something 
toward Mr. Nissen’s admirable little book. 

The young lady who has posed for the pictures 
here reproduced is at present a pupil-teacher in the 
Posse Gymnasium. Her history is an interesting 
one and proves unquestionably the worth of the 
Swedish system of gymnastics. Some years ago she 
had the misfortune to fall from a second-story 
window, whereby she sustained injuries that threat¬ 
ened to make her an invalid for life. Through 
persistent practice of corrective and remedial exer¬ 
cises of the Swedish character she has attained a 
development, grace and strength, that tend to dis¬ 
tinguish her from the average woman, and nearly 
every trace of her unfortunate accident has disap¬ 
peared. I can heartily endorse Mr. Nissen’s state¬ 
ments concerning the benefit to be derived from 
simple gymnastic movements taken under hygienic 
conditions. 



Director Posse Gymnasium, Vice-President Physical 
Training Department National Educational Associa¬ 
tion , Editor Posse Gymnasium Journal. 





MOVEMENTS AND EFFECTS 


I I I 



Hips firm ! Feet close ! Heels lift! 





112 


RATIONAL HOME GYMNASTICS 



Hips firm ! Left foot toe supporting backward place ! 




MOVEMENTS AND EFFECTS 



Arms upward stretch and left foot sideways place. 








14 


RATIONAL HOME GYMNASTICS 



Left arm forward, right arm sideways stretch ! 




MOVEMENTS AND EFFECTS 


JI 5 



Trunk forward bend Left arm upward, right arm sideways 
stretch 1 












116 


RATIONAL HOME GYMNASTICS 



Arms forward bend ! Arm-flinging sideways, with half step 
forward and respiration! 








MOVEMENTS AND EFFECTS 



Neck firm ! Left foot sideways place ! Trunk to the right bend ! 




RATIONAL HOME GYMNASTICS 


118 



Arms upward stretch! Right foot toe-supporting large step 
backward place! 




MOVEMENTS AND EFFECTS 


Ir 9 



Arms sideways stretch and hands turn ! Heels lift, knees bend ! 




20 


RATIONAL HOME GYMNASTICS 



Neck firm ! Right leg sideways lift! 




MOVEMENTS AND EFFECTS 


12 



Hips firm ! On the right, kneel! Trunk to the left turn ! 
Arms sideways stretch ! 










122 


RATIONAL HOME GYMNASTICS 



Hips firm ! Right arm upward stretch and left foot forward 
place ! Trunk to the left, bend ! 



MOVEMENTS AND EFFECTS 


123 



Hips firm ! Left foot forward place ! Arms sideways lift! 
Heels lift! Knees bend ! 




24 


RATIONAL HOME GYMNASTICS 



Arms upward bend ! Left arm upward, right arm backward 
stretch and left foot forward fall out! 










MOVEMENTS AND EFFECTS 


r2 5 



Hips firm ! Kneel! Arms upward stretch ! Trunk backward 
bendj 





Hips firm ! Right leg forward lift! 




Side-fall position on the right hand. Left arm upward stretch! 


MOVEMENTS AND EFFECTS 


127 





128 


RATIONAL HOME GYMNASTICS 



Neck firm! Trunk to the right turn ! Backward bend ! 




MOVEMENTS AND EFFECTS 


129 







3° 


RATIONAL HOME GYMNASTICS 



Arms upward stretch and left foot sideways place! Trunk 
backward bend! 





MOVEMENTS AND EFFECTS 


I 3 I 



' Arms upward stretch and left foot sideways place! Trunk 
forward-downward bend ! 




132 


RATIONAL HOME GYMNASTICS 



Horizontal half-standing position. Right arm upward stretch and right leg backward lift! 






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